Happy Birthday Carol! It’s birthday burpee time!

Blackbird CrossFit – CrossFit

Front Squat (3 x 3 x 3 x 3 x 3 )

ALL: My Buddy and Me (AMRAP – Rounds and Reps)

Partner WOD

15 Minute AMRAP

30 Partner Wallballs

30 Partner Medball Sit-ups

6 Junk Yard Dogs

30 Plank Patty Cake

WU: Warm-up (No Measure)

400M Row

Pigeon Stretch 1 min each side

10 Banded Side Steps

10 Steering wheel squats

10 GHD sit-ups or Abmat Sit-ups

10 GHD back extensions or supermans

10 Pull-ups or Ring rows

10 Empty bar Front Squats

PVC Pass Throughs

MOB: Warm-up (No Measure)

Down Dog / Pigeon Stretch / Cobra Pose